How’s your neck feel right now? Not great? Probably because you keep looking down at your phone, a move that’ll give you more than a tension headache if you keep it up. Ditch the bad habit in 2018, and leave your pocket computer in your pocket instead of pulling it out every 30 seconds. We’ve got a few ways to help you through the tough time of ignoring your emails and texts for the sake of your sanity.

That fancy OLED screen on your device is bright, colorful, and perfect for drawing your attention away from whatever you should be doing. Take a stand against its bright, enticing glow by making it a dull, black and white landscape. The muted screen is less attractive compared to its bright and saturated colorful counterpart, hopefully making you take the time to think about why you want to fiddle with your phone before you do.

Spending your time on Instagram and Twitter isn’t doing anything good for your self-esteem. Study after study show the more time people spend on social media, the worse they feel about themselves, the more bad news they read, and the more they compare themselves to other people and their seemingly perfect lives. Do yourself a favor and get off Facebook, perhaps to stick your face in a real book.

You could always psych yourself out whenever you use your smartphone and tell yourself it’s a bit on the slow side. Although, if your phone is a few years old, it might actually be slower than ever thanks to Apple’s recent reveal that it underclocks older iPhones to avoid damaging components. All the more reason to leave it in your pocket and learn to live without it.

Instead of managing your smartphone, why not manage your self control? You might be pulling out your phone to play some Clash Royale when you should be studying for your final exam, or finishing that report for your afternoon meeting. If that’s the case, you should edit your phone so it’s more helpful when it does need your attention by modifying your notifications.

Using your phone less might mean more than just putting it down. You might have to just leave it out of sight. Even leaving your phone on your desk takes away some precious brain power you could be using to study for a test, or learn a new language. When trying to learn something new, you’re better off keeping your phone out of sight, and going back to basics with a pen and paper. Save your Pocket queue for your train ride.